Week 2:
The Start of Pup Training
Welcome Back! How were the last week’s workouts?
If you need to adjust the program, just make sure to write down what you’ve changed, so that you can keep track of the changes and see more results! We’re going to add 2 workout circuits to this week, and increase the intensity, so follow along as best you can and watch the videos for help on each technique.
And if you can get through this week and have some fun than mission accomplished : ) See you next week!
You can click the fullscreen-button below:
Body Weight Circuit 1:
3 rounds:
15-20 repetitions or 30 seconds Body Weight Squats
15-20 repetitions or 30 seconds Push Ups
15-20 repetitions or 30 seconds Lunges
15-20 repetitions or 30 seconds Rows
30 seconds Plank
Body Weight Circuit 2:
3 rounds:
10-15 repetions or 30 seconds Jumping Jacks
10-15 repetions or 30 seconds 15 Push Ups
10-15 repetions or 30 seconds 15 Planks
10-15 repetions or 30 seconds Air Squats
10-15 repetitions or 30 seconds Burpees
Body Weight Circuit 3:
3 rounds:
10-15 repetitions or 30 seconds High Knees
10-15 repetitions or 30 seconds Air Squats
10-15 repetitions or 30 seconds Push Ups
10-15 repetitions or 30 seconds Burpees
10-15 repetitions or 30 seconds Crunches
Day 1: Body Workout Circuit #2
Body Workout Circuit #2 is another beginner fitness circuit, but it’s more intensive than circuit 1. It trains all parts of your body and is great fun in the process. Today we introduce some new exercises like Jumping Jacks and Burpees. Jumping Jacks and Burpees are perfect for weight loss because they get your heart pumping and mix elements of cardio and muscle training. Please watch the video on the left side, and try your best.
It’s not necessary that you do all the repetitions we show. Just try your best and do as many repetitions as you possibly can in 30 seconds. If it’s too easy for you, like before, think about doing more reps, or adding some extra weights or resistance bands.
Day 2: Rest
On every single one of the rest days, you should do some light stretching and ice any of the muscles that are sore! Make sure that you get plenty of sleep and drink some more water : )
Day 3: Light Cardio Training (45 minutes)
Cardio is about getting your heart pumping, and your blood flowing. The best way to monitor this is with a heart rate monitor, and then figure out your zones. If this is a little too high-tech then you’ll just need to get a feeling for when your heart is beating at the right rate. Some great examples of cardio are: running in the park (one of my favorites), going for a bike ride, or just doing a few laps in your local swimming pool. Simply try your best, and go at a leisurely pace. This is LIGHT cardio training after all. The intention here is to ease you into the program, not kill yourself as if you’re training for a marathon. The intention today is to get your heart rate up, get your blood flowing, and to burn a few calories along the way. Things get much tougher so don’t worry about that.
Examples of exercise intensity levels:
Skipping Rope > Running > Swimming > Riding Bike > Walking
Recommended Time (Skipping Rope, Running, Swimming, Riding Bike, Walking):
15-20 minutes > 30-45 minutes > 45-60 minutes > 60-75 minutes > 90 minutes
Remember: These are only recommended times, and should be your targets after finishing the training program, and getting yourself fitter. For now just keep going for as long as you can! It’s great to ride a bike for 30 minutes, or walk for 45 minutes in the park. Every form of activity burns calories!
Day 4: Body Workout Circuit #1
Body Workout Circuit #1 is our beginner fitness circuit that you completed in week 1. Just remember the exercises or watch the video on the left side again. It’s important to repeat the circuits in order to make progress and improve your performance. Just try your best and do as many repetitions as you can in 30 seconds. If it’s too easy, again, add extra weights or bands, or do more reps.
Day 5: Rest
On all of the rest days you should do some light stretching and ice any of the muscles that are sore! Get plenty of sleep and drink some more water : )
Day 6: Light Cardio Training (45 minutes)
Cardio is about getting your heart pumping, and your blood flowing. The best way to monitor this is with a heart rate monitor, and then figure out your zones. If this is a little too high-tech then you’ll just need to get a feeling for when your heart is beating at the right rate. Some great examples of cardio are: running in the park (one of my favorites), going for a bike ride, or just doing a few laps in your local swimming pool. Simply try your best, and go at a leisurely pace. This is LIGHT cardio training after all. The intention here is to ease you into the program, not kill yourself as if you’re training for a marathon. The intention today is to get your heart rate up, get your blood flowing, and to burn a few calories along the way. Things get much tougher so don’t worry about that.
Examples of exercise intensity levels:
Skipping Rope > Running > Swimming > Riding Bike > Walking
Recommended Time (Skipping Rope, Running, Swimming, Riding Bike, Walking):
15-20 minutes > 30-45 minutes > 45-60 minutes > 60-75 minutes > 90 minutes
Remember: These are only recommended times, and should be your targets after finishing the training program, and getting yourself fitter. For now just keep going for as long as you can! It’s great to ride a bike for 30 minutes, or walk for 45 minutes in the park. Every form of activity burns calories!
Day 7: Rest – Celebration!
Although there is no specific exercises or workouts for today, use the extra “rest” to go for a bike ride, play a sport, or even just go for a nice walk. Aim for about 30 minutes of movement!
That’s another week down, on your journey to a healthier lifestyle! I’ll see you tomorrow for Week 3, and congratulations, you’re doing great!